Workout Plan?

[Flipx99 5,000+ posts]

First, the bodybuilding forum is NWS, so I can't search or whatever for help there.

The plan here is to exercise for two hours MWF.

The main goals are to increase flexibility, balance, and endurance.

I have no interest in losing weight or getting he-man or the like.

I am looking for a moderate increase in health. I will still drink booze and eat TV dinners. So I am not looking for a total lifestyle makeover.

What type of workout routine is suggested? I figure some running, some weight lifting, who knows.

If you ask, why am I working out and not interested in changing diet and all that other jazz. The answer is because I get paid to do it and it is highly encouraged. So, if I have to do it, I atleast want it to be beneficial.

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[ngsm13 5,000+ posts]

Jazzercise.

nG

 

[Flipx99 5,000+ posts]

I am not sure if that is even offered. It just has a couple treadmills and other crap in it.

 

[SPL140.2 5,000+ posts]

Do you have a home gym or going to a gym?

 

[SocMunky 10+ year member]

Are martial arts an option? Seems like that would hit on all your key points.

 

[Flipx99 5,000+ posts]

Do you have a home gym or going to a gym?

Going to a gym. They have everything a normal gym would have.

 

[Flipx99 5,000+ posts]

Are martial arts an option? Seems like that would hit on all your key points.

Not really.

They have spinning and yoga.

 

[Flipx99 5,000+ posts]

For instance, how long are you supposed to rest after each excercise?

 

[regal8r 5,000+ posts]

For instance, how long are you supposed to rest after each excercise?

however long it takes you to drink a beer //content.invisioncic.com/y282845/emoticons/redface.gif.62fdbfe1a101588a808c4cff71bcb942.gif//content.invisioncic.com/y282845/emoticons/tongue.gif.6130eb82179565f6db8d26d6001dcd24.gif

 

[Flipx99 5,000+ posts]

Can't drink beer at work...sadly

And my boss already said "bottle lifts" are not considered exercise.

 

[quakerroatmeal 10+ year member]

Workout shouldn't really last for 2hours unless you are doing cardio for a long time. Are you talking about rest after each set (after doing one set of bench press 3 times) or rest inbetween sets (inbetween doing the bench press 3 times)?

 

[Flipx99 5,000+ posts]

Workout shouldn't really last for 2hours unless you are doing cardio for a long time. Are you talking about rest after each set (after doing one set of bench press 3 times) or rest inbetween sets (inbetween doing the bench press 3 times)?

Well, I was thinking of doing cardio and other exercises as well? Is one hour sufficient time?

As for rest, I am actually talking about both.

 

[SPL140.2 5,000+ posts]

monday workout your shoulders/chest

wednesday workout your arms

friday workout your legs and abs

Lift easy to moderate weights at high reps and few sets, example 12 reps 3 sets, when you can complete that try to do more sets when you get up to 10 sets each move up the weight a bit. Rest after each set about 45sec to 1 min.

Heres some good workouts for each day:

shoulders/chest-military press, bench press, crossover fly, butterfly, pull up, shoulder shrug, back extension, upright row, bent row, seated row

arms-preacher curl, isolation curl, tricep press down, tricep extension, pull up, upright row, bent row, seated row

legs-calf raise, leg curls, dead lift, leg extension, leg press, squat, front kick, heel kick, seated row. ABS- Crunch, side bend, situps

 

[Pl8er 5,000+ posts]

This is a hard one to help on as you don't want to lose weight or add any real muscle.

You said you don't want to be a he-man, but do you want to add muscle mass? Do you plan on taking in any supplements or shakes or anything?

My suggestion if your trying to maintain your current would be this:

M - walk/run on tredmill (warmup 1 minute jog 1 minute walk until 3 minutes of cool down) then Biceps/back

W - Eliptical (30 minutes) then tris and chest

F - Cardio (40 minutes) legs and abs.

Key to this is keep moving. Do these in less than 1 hour 10 minutes. Which means, 20-30 second breaks, don't talk to people. Get some headphones (noise cancelling I like my shure e2g) and put on some music.

 

[Pl8er 5,000+ posts]

What's the point in doing this if you aren't going to change your diet?

Very little (imo) but some people just want to feel better about themselves.

Hell, I see fat ladies at the gym doing cardio like they are running a race and eating BK on the walk in.

LOL

Body only gives out what you put in.